How To Set Cardio Fitness Levels In WatchOS 7.2 And iOS 14.3

Apple has added a new cardio workout feature in WatchOS 7 and iOS 14.3, which allows Apple Watch owners to monitor their cardio fitness levels through VO2 max readings. VO2 max is the maximum amount of oxygen the body can use during exercise, and this can be enhanced by physical activity.

Before WatchOS 7.2, the Apple Watch was only able to estimate high VO2 highs with outdoor walks, runs or hikes, but now users can also take cardio fitness measurements while walking throughout the day, thus allowing those who are not involved in extreme fitness to see their cardio fitness levels.

Apple measures cardio fitness levels high, above average, below average or compared to your same age and same gender, and this should be set in the health app on the iPhone. Here’s how:

1. Open the Health app.
2. Tap the Browse tab below.
3. Look for cardio fitness.
4. Roll down to cardio fitness levels.
5. Tap “Set”.
6. Please confirm your health details and include medications that can affect the heartbeat, such as beta blockers.
7. Tap to learn about cardio fitness.
8. Tap “Run Notifications” if you want to receive notifications when your cardio exercise level is low. Otherwise, tap “Not now”.
9. Tap “Done”.

That’s it. From there, the Apple Watch will take cardio exercise measurements during outdoor runs or walks, and then gather information into the Health app. Apple Watch will send out notifications with suggestions on how to improve it if cardio fitness levels are too low to run notifications.

Apple says there are many factors that can reduce the amount of cardiovascular exercise, including age, pregnancy, chronic lung conditions, heart conditions, medications and disease or injury.

Aerobic exercise to increase heart rate and breathe harder will give you a huge boost to cardio fitness. Apple recommends running, cycling or high-intensity interval training, but says adding some mountains to your daily walk can also help.